PART 1

FITNESS
3-4 RNFT
6 Floor Press
6 Chin-Ups
10 Partner Weighted Sit-Ups

SPORT – 15 Min To Establish A 1 RM Floor Press

In Between Sets 10 Partner Weighted Sit-Ups

PART 2

“NORMAN BATES”

FITNESS
30 Min AMRAP
(W/ A Partner Break It Up However You See Fit)
50 Cal Row
40 Alt DB Reverse Lunges
30 DB Power Cleans
20 Pull-Ups Banded Or Ring Row

SPORT
30 Min AMRAP
(W/ A Partner Break It Up However You See Fit)
60 Cal Row
30 Back Squats 135/95 (From Floor)
40 Pull-Ups
30 Clean And Jerks

Weights Increase After Each Round
135/95 – 155/105 – 185/135 – 225/155 – 245/165